Go Back
is Chicken Tikka Masala healthy

Chicken Tikka Masala Recipe

Chicken Tikka Masala Recipe is a flavorful and indulgent Indian-inspired dish made with tender marinated chicken cooked in a rich, spiced tomato sauce. With a balance of spices, creaminess, and warmth, this dish is a favorite worldwide. Perfect for pairing with basmati rice or naan bread, it’s a comforting, delicious meal that can be easily prepared at home for a healthier, customizable version.
Prep Time 20 minutes
Cook Time 30 minutes
Marinating Time: 1 hour
Total Time 1 hour 50 minutes
Servings: 4
Course: chicken
Cuisine: Indian
Calories: 350

Ingredients
  

  • For the Chicken Marinade
  • 500 g boneless skinless chicken thighs or breasts, cut into bite-sized pieces
  • 1/2 cup plain yogurt
  • 1 tbsp lemon juice
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp garam masala
  • 1/2 tsp chili powder adjust to taste
  • 1/2 tsp paprika
  • 2 garlic cloves minced
  • 1- inch piece of fresh ginger minced
  • Salt to taste
  • For the Sauce
  • 2 tbsp vegetable oil or ghee clarified butter
  • 1 medium onion finely chopped
  • 2 garlic cloves minced
  • 1- inch piece of fresh ginger minced
  • 1 tsp cumin seeds
  • 1 tsp ground coriander
  • 1 tsp paprika
  • 1 tsp garam masala
  • 1/2 tsp chili powder optional for extra heat
  • 400 g can crushed tomatoes
  • 1/2 cup heavy cream or coconut cream for dairy-free
  • 1/2 cup water adjust for desired consistency
  • Salt to taste
  • Fresh cilantro coriander, chopped for garnish
  • For Serving
  • Basmati rice cooked
  • Naan bread optional

Equipment

  • Mixing bowls (for marinating and combining ingredients)
  • Grill pan or skillet (for cooking chicken)
  • Large pan or saucepan (for cooking the sauce)
  • Wooden spoon (for stirring)
  • Knife and chopping board
  • Measuring spoons and cups

Method
 

Marinate the Chicken:
  1. Add yoghurt, lemon juice, cumin, coriander, turmeric, garam masala, chilli powder, paprika, minced garlic, ginger and salt to a bowl. Mix well.
  2. Add the chicken pieces, making sure they are well-coated with the marinade. But cover and refrigerate at the very least 1 hour (or overnight for the best results).
Prepare the Sauce:
  1. In a large pan, heat the oil or ghee over medium heat. Add the cumin seeds and cook for 30 seconds or so or until sizzling.
  2. Add the chopped onion, and sauté for 5-7 minutes, until golden brown and softened.
  3. Add the minced garlic and ginger and cook, stirring, for another 2 minutes, until fragrant.
  4. In goes ground coriander, paprika, garam masala and chilli powder (if using). Sauté for 1-2 minutes.
  5. Pour in the crushed tomatoes, salt, and water. Bring the mixture to a simmer and let it cook for 10 minutes, stirring occasionally.
Cook the Chicken:
  1. As the sauce simmers, place a grill pan or skillet over medium-high heat. In a large pan or skillet, heat oil over medium-high heat and fry the marinated chicken pieces in two or three batches for 4-5 minutes on each side or until golden brown and cooked through. Alternatively, they can be baked in the oven for 20-25 minutes at 200°C (400°F).
  2. Add it to the simmering sauce once it's cooked.
Finish the Dish:
  1. Add in the heavy cream and let the sauce reduce for an additional 5-7 minutes to incorporate flavours and for the sauce to thicken. Adjust salt to taste.
Serve:
  1. Serve Chicken Tikka Masala over warm cooked basmati rice or with warm naan bread. Sprinkle with chopped fresh cilantro and a squeeze of lemon if you like.

Notes

Marinate Longer for Better Flavor: Marinating the chicken overnight gives the flavors time to deeply penetrate, resulting in more tender and flavorful chicken.
Adjust Spice Levels: If you prefer a milder dish, reduce the amount of chili powder and paprika. For extra heat, add more chili powder or a fresh green chili when cooking the sauce.
Chicken Tikka Masala Recipe
Healthier Version: For a lighter version, you can substitute heavy cream with Greek yogurt or use coconut milk for a dairy-free option.
Make Ahead: Chicken Tikka Masala can be made ahead and stored in the refrigerator for up to 2 days. The flavors tend to develop even more after sitting for a while.